This simple dish is surprisingly tasty – and it’s very economical too.

Serves: 4 adults
Preparation time: 10 mins
Cooking time: 20 mins


  • 4 eggs
  • 2 tsp vegetable oil
  • 2 medium onions sliced into thin rings
  • 4 tomatoes sliced
  • 3 tsp mild paprika plus extra for sprinkling
  • 1 pinch ground black pepper
  • 4 slices wholemeal bread

What to do:

  1. Cook the eggs in gently boiling water for 10-12 minutes to hard-boil them.
  2. At the same time, heat the vegetable oil in a large non-stick frying pan. Add the onions and cook over a medium low heat, stirring often, until very soft – about 10 minutes. Add a splash of boiling water if necessary to stop them from sticking.
  3. Add the tomatoes and paprika to the onions and cook for 5-8 more minutes. Season with a little black pepper.
  4. Shell the eggs and quarter them. Toast the slices of bread and top with the tomato mixture and the eggs. Serve, sprinkled with a little extra paprika or black pepper.

Tip 1: Add the paprika according to taste. Choose smoked paprika if you like.

Tip 2: You can serve the tomato mixture and eggs on top of cooked wholegrain rice for a tasty vegetarian light meal.

Tip 3: If you enjoy spicy food, add a pinch of chilli powder or chilli flakes to the tomato mixture.

Nutritional information:

  • Per portion (i.e. ¼ recipe)
  • 874kJ / 209kcal
  • 11g protein
  • 24g carbohydrate of which 8g sugars
  • 8.5g fat of which 2g saturates
  • 4g fibre
  • 256mg sodium equivalent to 0.6g salt

Source: Change4Life

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